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In this highly requested follow-up, Dr. Arny Ferrando returns to the Optimal Protein Podcast to go even deeper into the science of preserving muscle and optimizing body composition. Dr. Ferrando is one of the world’s leading researchers in muscle protein metabolism, with over 35 years of groundbreaking work on essential amino acids, anabolic resistance, and nutrition-exercise interactions.
We kick things off with his perspective on Protein-Sparing Modified Fasts (PSMF) versus water fasting, and the implications each has for fat loss and lean mass preservation. Dr. Ferrando also shares his positive take on collagen supplementation, including how it can support connective tissue health, and weighs in on the potential risks of GLP-1 medications to muscle tissue during rapid weight loss.
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We kick things off with his perspective on Protein-Sparing Modified Fasts (PSMF) versus water fasting, and the implications each has for fat loss and lean mass preservation. Dr. Ferrando also shares his positive take on collagen supplementation, including how it can support connective tissue health, and weighs in on the potential risks of GLP-1 medications to muscle tissue during rapid weight loss.
The heart of this episode dives into anabolic resistance during menopause. Dr. Ferrando explains why it may not just be about hormones, but also about impaired nutrient delivery to muscle. He describes amino acids as the “signal” and blood flow as the “delivery truck”—a powerful analogy that reveals why exercise is so critical to overcoming anabolic resistance.
We explore practical strategies for women to preserve muscle and improve body composition during midlife and beyond, including:
Why blood flow and nutrient delivery may matter as much as hormones.
How red light therapy and blood flow restriction training (BFR) could enhance amino acid delivery and muscle responsiveness.
His recommendations for EAA dosing, timing, and frequency in peri- and postmenopausal women.
The role of microvascular health and endothelial function in muscle retention.
Why free-form EAAs are more efficient than intact protein under calorie restriction.
This conversation is packed with actionable science and myth-busting insights that will help you understand how to protect your muscle, burn fat, and stay strong at every stage of life.
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The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.